Panic attack
Panic attack
What’s the help regarding panic attacks, I had one at work the other day due to another staff bullying I was informed by management that this happens frequently and to ignore a certain staff member.. whilst struggling to breathe I had manager come and see me and provided no support was more worried about herself and I was told to go back to the room and get on with my shift.. is this normal?
Re: Panic attack
Hi!
I'm so sorry to hear that you're dealing with such a difficult situation. Your experience sounds incredibly tough, and you absolutely deserve better support.
Managing a panic attack at work can be challenging, but here are some steps that might help:
1. Recognize the Symptoms:
Understand when a panic attack is coming. This can include rapid heartbeat, shortness of breath, dizziness, or feeling out of control.
2. Find a Quiet Space:
Excuse Yourself: Politely excuse yourself from the situation if possible.
Quiet Area: Head to a quiet area like a restroom, break room, or even outside if it helps.
3. Focus on Your Breathing:
Deep Breaths: Take slow, deep breaths. Inhale for 4 counts, hold for 4, and exhale for 4.
Count to Ten: Slowly count to ten, repeating if necessary.
4. Use Grounding Techniques:
5-4-3-2-1 Technique: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Carry a Comfort Object: If possible, have something small that helps you feel safe, like a stress ball or a piece of jewelry.
5. Engage in Positive Self-talk:
Reassure Yourself: Remind yourself that this will pass and you are safe.
Mantras: Use calming phrases like “I am in control” or “I will get through this”.
6. Practice Mindfulness or Meditation:
Focus on the Present: Pay attention to your surroundings and sensations.
You should also document everything. Write Down Incidents: Keep a detailed record of any bullying incidents, including dates, times, what was said or done, and witnesses.
Communicate with Management.Formal Complaint: Consider making a formal complaint about the bullying and lack of support. Use your documentation as evidence.
HR Department: If available, reach out to your HR department. They should have policies in place to address workplace bullying and mental health concerns.
Hope this helps!
,
Lorina
I'm so sorry to hear that you're dealing with such a difficult situation. Your experience sounds incredibly tough, and you absolutely deserve better support.
Managing a panic attack at work can be challenging, but here are some steps that might help:
1. Recognize the Symptoms:
Understand when a panic attack is coming. This can include rapid heartbeat, shortness of breath, dizziness, or feeling out of control.
2. Find a Quiet Space:
Excuse Yourself: Politely excuse yourself from the situation if possible.
Quiet Area: Head to a quiet area like a restroom, break room, or even outside if it helps.
3. Focus on Your Breathing:
Deep Breaths: Take slow, deep breaths. Inhale for 4 counts, hold for 4, and exhale for 4.
Count to Ten: Slowly count to ten, repeating if necessary.
4. Use Grounding Techniques:
5-4-3-2-1 Technique: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Carry a Comfort Object: If possible, have something small that helps you feel safe, like a stress ball or a piece of jewelry.
5. Engage in Positive Self-talk:
Reassure Yourself: Remind yourself that this will pass and you are safe.
Mantras: Use calming phrases like “I am in control” or “I will get through this”.
6. Practice Mindfulness or Meditation:
Focus on the Present: Pay attention to your surroundings and sensations.
You should also document everything. Write Down Incidents: Keep a detailed record of any bullying incidents, including dates, times, what was said or done, and witnesses.
Communicate with Management.Formal Complaint: Consider making a formal complaint about the bullying and lack of support. Use your documentation as evidence.
HR Department: If available, reach out to your HR department. They should have policies in place to address workplace bullying and mental health concerns.
Hope this helps!
,Lorina
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